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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Green Vegetable Egg Tortilla With Tomatoes, Cucumbers, and Toast

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Green Vegetable Egg Tortilla

    Makes: 4
    Serving Size: 1/4 tortilla
    Calories 100
    Fat 5 g
    Saturated Fat 2 g
    Trans Fat 0 g
    Carbohydrate 7 g
    Fiber 1 g
    Sugars 3 g
    Cholesterol 185 mg
    Sodium 340 mg
    Potassium 350 mg
    Protein 9 g
    Phosphorus 165 mg
    Choices: Starch 1, Medium Fat Protein 1

    Green Vegetable Egg Tortilla

    • Makes: 4
    • Serving Size: 1/4 tortilla
    • Preparation Time: 10 minutes
    • Cooking Time: 20–25 minutes

    Ingredients

    2 green onion stalks, finely sliced
    2 broccoli crowns, finely sliced (about 1 cup)
    1/2 cup cubed Roma tomato (about 1 whole tomato)
    1 cup spinach, thinly sliced
    1/2 tsp. kosher salt
    1 tsp. garlic powder
    1 tsp. oregano
    1/4 tsp. cracked black pepper
    1/2 tsp. smoky paprika
    4 whole eggs, whisked
    1/2 cup fat-free milk (whisked into the eggs)

    Directions

    1. Preheat the oven to 350 F.
    2. Add the green onion, broccoli, tomato, spinach, salt, garlic powder, oregano, black pepper, and paprika to a bowl. Toss the ingredients well, making sure the greens are well covered with the spices.
    3. Preheat an ovenproof, nonstick pan over medium heat. Add the vegetables and sauté until the ingredients are cooked through, about 2 minutes.
    4. In a medium bowl, add the eggs and the milk. Whisk the eggs and the milk together until combined. Add the eggs-and-milk combination to the pan and stir with a wooden or plastic spoon. Make sure the ingredients are evenly spread out. Place the pan in the middle rack of the preheated oven and set the timer for 10 minutes. The dish is done when you can insert a toothpick in the middle of the dish and it comes out clean.
    5. Remove the pan from the oven and let it rest on the stovetop for a couple of minutes so the eggs settle and don't fall apart when serving.

    From the book Chef Ronaldo's Sabores de Cuba: Diabetes-Friendly Traditional and Nuevo Cubano Cuisine.

    Additional Foods in This Meal

    Whole-Wheat Toast

    1 slice of whole-wheat bread, toasted

    • Per Serving
    • Calories: 77
    • Carbohydrate: 13g

    Tomatoes and Cucumbers

    1/2 cup sliced raw tomatoes and 1/2 medium sliced raw cucumber with a pinch of salt and freshly ground black pepper

    • Per Serving
    • Calories: 38
    • Carbohydrate: 9g

    Download a printable pdf of these recipes and their shopping list.

     
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